Why Calorie Counting Still Works (When Done Right)

Every few years, a new diet trend claims that calorie counting is outdated. Keto, carnivore, intermittent fasting – they all promise results without tracking. And yet, every single one of them works for the same underlying reason: they help you manage your energy balance.

The Science Is Simple

Your body obeys the laws of thermodynamics:

• Eat fewer calories than you burn → you lose weight
• Eat more calories than you burn → you gain weight
• Eat roughly the same → you maintain

This isn’t debatable. It’s physics. Every diet that has ever worked – from Atkins to veganism – worked because it created a calorie deficit, whether intentionally or not.

So Why Does Calorie Counting Get a Bad Reputation?

Because most people do it wrong. Here are the common mistakes:

1. Being Too Restrictive

Cutting 1,000 calories from your diet on day one is a recipe for failure. You’ll be miserable, hungry, and binge within a week. A moderate deficit of 300-500 calories is sustainable and effective.

2. Obsessing Over Exact Numbers

Your calorie counts will never be 100% accurate. Food labels can be off by up to 20%. That’s fine. You don’t need perfection – you need consistency. Being roughly right every day beats being exactly right once a week.

3. Ignoring Food Quality

A calorie is a calorie for weight loss, but not for health or satiety. 500 calories of chicken and vegetables will keep you full for hours. 500 calories of candy will leave you hungry in 30 minutes. Track your calories, but eat real food.

4. Not Tracking at All – Just Guessing

Studies show that people underestimate their calorie intake by 30-50%. That “small” bowl of pasta? Probably 600 calories. The oil you cooked with? Another 200. Without tracking, most people have no idea how much they’re actually eating.

The Right Way to Count Calories

1. Calculate your TDEE – know your starting point
2. Set a moderate deficit or surplus – 300-500 calories based on your goal
3. Track consistently – use an app (ShredSheet makes this easy with barcode scanning and AI)
4. Weigh yourself regularly – weekly averages, not daily fluctuations
5. Adjust based on results – not losing weight after 2 weeks? Reduce by another 100-200 calories

How Long Should You Track?

You don’t need to count calories forever. Most people find that after 3-6 months of consistent tracking, they develop an intuitive understanding of portion sizes and caloric density. At that point, you can transition to intuitive eating with occasional check-ins.

Think of calorie counting as training wheels. They’re incredibly useful when you’re learning, and eventually you won’t need them anymore.

The Bottom Line

Calorie counting isn’t sexy. It’s not a magic pill. But it’s the most reliable, evidence-based approach to controlling your body composition. Combined with adequate protein and resistance training, it’s all you need.

Download ShredSheet and start tracking the smart way.